Why It’s So Important
Have you ever had pain in your chest and wonder what is causing it? Chances are, the pain is coming from fibros tissue tears or straining of the pectoral muscles, also known as chest muscles. They are located in the chest wall in the front portion of the chest area. Strain is one of the most probable causes of pain in the pectoral muscle. Pain in your shoulder area, close to where your pectoral muscles connect to your shoulder muscles, can also be tendonitis. In your body, tendons connect muscles to bones. If those tendons get inflamed from overuse or traumatic injury, it will cause pain in that area. Stretching the pectoral muscles and the tendons associated with this area is very important and can relieve the pain and help you regain comfortable movement of your chest and arm.
Standing Chest Stretch
One way to stretch your pectoral muscles is with a standing chest stretch. Stand with your feet hip- to shoulder-width apart. Do not lock your knees. Instead, keep them relaxed. Create a strong and steady core by pulling your abdominal muscles in toward your spine. Clasp your hands together behind your back, and straighten your arms. Lift your arms away from your body, keeping them straight. Stand tall during this stretch, keeping your torso upright and your chin lifted to the ceiling. Here is a video of how to properly execute the standing chest stretch:
Wall Chest Stretch
To get a deeper stretch of your pectoral muscle, perform this chest stretch against a wall. Stand facing a wall, and lift your left arm to a 90-degree angle with your elbow as high as your shoulder. Place your palm and entire forearm on the wall. Step away from the wall, turning your torso away from your arm but keeping your left palm and forearm in contact with the wall. Turn until you feel a stretch in the left side of your chest muscle. Repeat the stretch on the other side.
Partner Chest Stretch
With a partner, you can do a final stretch of your pectoral muscles. Have your partner stand behind you. Keeping your torso perpendicular, reach your arms behind you so your partner can grab your forearms. Have your partner pull your arms together and then lift them up and away from your body. Keep your shoulder blades relaxed so your shoulders do not hunch up toward your ears, and do not lean forward in this stretch.